A healthy intake of Vitamin D aids in the prevention of developing diseases like heart disease, osteoporosis, certain types of cancers, diabetes, and amongst other nutrition related diseases. Vitamin D is known as the “sunshine” vitamin. When the sun’s rays penetrate our skin it sets off a process in the body that produces Vitamin D. However Vitamin D can also be found in foods, one of the best food sources of Vitamin D is wild Salmon! Try out this delicious and healthy meal at home for not only a rich source of Vitamin D, but also a meal full of Omega 3 fatty acids and tons of vitamins and mineral! Add some healthy carbohydrates: A side Of quinoa, brown rice or couscous go great with this dish !

Pan Roasted Salmon over a Bed of Fresh Greens and Raspberry Walnut Salad

Prepare salmon with your favorite seasoning, I use : lime juice, paprika, oregano, garlic and sage. Seasoning should be sprinkled over one side of the salmon (the side that will be facing up on the skillet).

On a non-stick skillet heat 1 tbsp of olive oil or grapeseed oil on medium-high heat

When the oil is hot place salmon in skillet with the side that has the seasoning facing up, and cook for 3 minutes, then place lid over skillet and let cook for 2-3 minutes so that the heat penetrates the center of salmon.

Remove lid and let cook for 3 more minutes or until it reaches your preference

Tip: Placing a little pressure on the salmon with a spatula will help the skin maintain contact with the pan, encouraging it to stay flat and brown evenly.

Salad for each dish:

On a large bowl add 1 to 2 cups of salad greens

Add ½ cup of raspberries to salad

Add 1 tbsp of walnuts to salad and toss salad

Serve with a light vinaigrette dressing or just drizzle it with lime juice.

Cooking the Quinoa

Supplies : Medium Sauce pan

Bring 1 cup of water to boil

Rinse ¼ cup of quinoa under running water

Add quinoa to boiling water and reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.